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Training Log Archive: D-MAN

In the 7 days ending Mar 13, 2021:

activity

time

miles

Running

4:50:46

40.92

(7:06)

65.85

(4:25)

Strength

1:19:00

Core

54:00

Total

7:03:46

40.92

65.85

1:19

0:00

» now

Saturday Mar 13, 2021 #

Core 10:00 [3]

PM Core.

Strength 7:00 [3]

PM Lower leg strength exercises.

Note

PM Stretch 15min.

Friday Mar 12, 2021 #

Running 50:00 [3] 10.56 km (4:44 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM/PM Run S along Nose Creek and back. Felt ok. Nice out 9C, S 13 km/h.

Strength 15:00 [3]

PM Strength/Core.

Strength 7:00 [3]

PM Lower leg strength exercises.

Note

PM Hike around Nose Hill 3h45min 8.56km.
PM Stretch 80min.

Thursday Mar 11, 2021 #

Running warm up/down 15:00 [2] 3.18 km (4:43 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm up run.

Running intervals 20:07 [4] 6.22 km (3:14 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Intervals S along Nose Creek and back with Mike. 4x 2' r90'', 2' r60'', 1' R90''. Felt pretty good and pace was good . Nice out 4C/1C, S 13 km/h.
3:18/km
3:20/km
3:06/km
3:21/km
3:19/km
3:09/km
3:17/km
3:14/km
3:10/km
3:12/km
3:11/km
2:49/km

Running warm up/down 15:30 [2] 3.2 km (4:51 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm down run.

Core 12:00 [3]

PM Core/Strength.

Strength 7:00 [3]

PM Lower leg strength exercises.

Note

PM Stretch 105min.

Wednesday Mar 10, 2021 #

Running 50:00 [2] 10.73 km (4:40 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Run S along Nose Creek and back. Felt ok. Cooler, -6C/-14C, N 26 km/h.

Core 10:00 [3]

PM Core.

Strength 7:00 [3]

PM Lower leg strength exercises.

Note

PM Stretch 60min.

Tuesday Mar 9, 2021 #

Running 1:00:00 [3] 13.12 km (4:34 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM/PM Run N along Nose Creek and back. Felt pretty good. Nice out 2C/-2C, S 17 km/h.

Core 12:00 [3]

PM Core/Strength.

Strength 7:00 [3]

PM Lower leg strength exercises.

Note

PM Hike around Nose Hill 3h03min 6.85km.
AM/PM Stretch 95min.

Monday Mar 8, 2021 #

Running warm up/down 15:00 [2] 3.22 km (4:40 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm up run.

Running intervals 20:04 [4] 5.87 km (3:25 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Intervals S along Nose Creek and back. 10' tempo, R2', 5x2' R1'. Felt pretty good. Nice out 5C/1C, N 17 km/h.
3:31/km
3:21/km
3:21/km
3:21/km
3:20/km
3:10/km

Running warm up/down 15:00 [2] 3.09 km (4:51 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm down run.

Core 10:00 [3]

PM Core.

Strength 7:00 [3]

PM Lower leg strength exercises.

Note

PM Stretch 90min.

Sunday Mar 7, 2021 #

Running 30:05 [3] 6.66 km (4:31 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Run S along Nose Creek and back. Felt ok. Nice out 4C/1C, S 15 km/h.

Strength 15:00 [3]

AM Strength/Core.

Strength 7:00 [3]

PM Lower leg strength exercises.

Note

PM Hike around Nose Hill 3h45min 10.45km.
AM/PM Stretch 75min.

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